It’s Week 6 and hopefully, you are enjoying your journey. Some of you may be reaching mileage you have never done before - new ground, in an ongoing adventure!
You’ll notice that currently, little in your schedule is at Marathon Race Pace (MRP is the pace you’ll eventually run or walk the LA
Marathon). Instead, most of our workouts are done at slower than MRP so that we can build our aerobic base. We gain the same physiological and neurological benefits from going slower but with far less risk of injury. Also, recovery time is much less, so you can do more. The more you can do, without injury, the greater your “endurance” and fitness. In other words, the faster you will go on race day. On the opposite end of the spectrum, we do some workouts at high intensity, for short distances. Increased fitness and speed come from utilizing different energy resources - mostly glycogen and fat consumption - along with training and recruiting faster muscles.
MRP will come, but not yet. In the meantime, the extreme high and low intensity work is preparing us for the marathon - building fitness and endurance from low intensity, while raising the bar (thresholds) from the high intensity. Keep it fun, and you are on the right track.
Have an inspired workout!
David Levine LARR Head Coach P.S. we will have subs leading many pace groups this weekend (especially Sunday) because a number of LARR Pace Leaders will be pacing at Malibu Moves - we've been volunteering with this event for years. October has been an extremely busy month for races and we're looking forward to things calming down in November.
NEWS & UPDATES
ONLINE COACH CHAT THURSDAYS AT 6:30PM Join Coach David for this weekly conversation and Q&A.
THIS WEEK: Guest speaker Kathleen from Evolution PT (see below for details)
Open to anyone training for the Los Angeles Marathon.
ONLINE COACH CHAT WITH EVOLUTION PT
This Thursday we welcome Kathleen from Evolution PT to the Online Coach Chat.
Kathleen will take us through the Runner's Skills Checklist to assess for muscle imbalances that may predispose you to a running related injury. Plus she'll share a few of her
favorite stretches.
Come ready to move around to participate in the Skills Checklist
ENTER: through the gate on Wilshire (close to Ocean Ave). We meet in the outdoor lot to the left of the driveway. Look for the LARR Flag. PARK: free on Alta or Palisades. Watch for permit only signs. Main Library Lot (off 7th) is $1/hr or City Lot #2 (on 2nd) has 90 min free.
PARK: Merry Go Round lot 2 or 3 - IMPORTANT: if using the small lot near playground, be mindful of
blocking other vehicles. WHAT: 8 mimap / Adv: 10 mi map POTLUCK did you know there's always a post-workout potluck and everyone is invited? Come hang out.
PARKING: free in the upper lot. Head towards the back of the lot (away from the golf club house)
WHAT: 8 mimap / Adv: 10 mi map POTLUCK: let's get this new weekly post-workout tradition started! Bring something to share and plan to hang out with your LARR community.
